5K Training with anaerobic threshold running. Phase three of 5K Running, Training & Racing, by David Holt

Produce less lactate. Clear that Lactate out of your system faster. Running farther than race distance, at 30 seconds per mile slower than 5K race speed, gives you the strength endurance to race a great 5K.


More details on Anaerobic Threshold Running
You need hills and fartlek training before running these sessions

Moderately intensive runners will alternate fartlek running with hill training once a week, but run at anaerobic threshold on the other quality running day:

Week 1, 3, 5, 7 and 9:

Day one: warmup and cooldown: run 4 miles of fartlek for a relaxed yet 
quality training session Total 8 miles
Day two : 12-14 mile easy pace run
Day three: easy 4 mile run
Day four: rest
Day five: 4 miles of threshold pace running
Day six: easy 8 mile run
Day seven: rest
Total mileage is 40-42

Weeks 2, 4, 6, 8 & 10

Day one: warmup and cooldown: run 2 miles of  hill repeats to retain strength. Total 8 miles
Day two : 12-14 mile easy pace run
Day three: easy 4 mile run
Day four: rest
Day five: 4 miles of threshold pace running
Day six: easy 8 mile run
Day seven: rest

If running 20-30 seconds slower than 5K pace is your strength, you may only need two to four weeks at this phase. Confirm your threshold pace running ability. Rarely go more than 14 days without practicing running form and lactate removal ability.

Threshold running not your strength? Run 8-10 weeks of threshold pace running, then enjoy a race or two. Take two miles off of all 5 runs; run half of your speedwork. Don't run any faster in training than in prior weeks, then use your fresh legs to run a decent 5K race.

10K specialists are more likely to run longer tempo efforts such as 2 x two miles instead of 4 x one mile.


Gentle transition from beginner to intermediate runner

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